WARM UP

Row 250m x 4

In Between

1. 15- Air Squats
2. 15 – Active Shoulders
3. 15 – Lunges
4. 15 – HR Push Ups

SKILL – 7 Mins

Pistol Squat Progressions

METCON 1

AMRAP – 3 Mins

M.E Burpee Pull Ups

REST 3 Mins

METCON 2

AMRAP – 3 Mins

10 – Knees To Elbow

5 – KBS ( 70/53#)

REST 3 Mins

AUXILIARY WORK

75 – Lateral Raises With Plates (15/10#)